Posted on 3:18 AM on 2/20/2009
If you're feeling shy about buying peanut butter these days (and who could blame you in light of the ongoing salmonella scare?), consider the fact there are many other forms of nut butter and seed butter that are equally (or more) nutritious than peanut butter.
Nut butters are good sources of healthy unsaturated fats, as well as heart- and brain-healthy monounsaturated fats. Here are some tidbits of information to pique your appetite beyond good old-fashioned peanut butter:
Almond Butter has twice the calcium of peanut butter but slightly more fat, so be judicious in its use.
Cashew Butter is filled with calcium, iron and B-vitamins, but you may also want to consider its slightly higher fat content as well.
Macadamia Nut Butter is rich in Omega 3 fatty acids.
Walnut Butter is high in Omega 3's and are very heart-healthy.
Pecan Butter is a natural antioxidant.
For those allergic to nuts, turning to seeds for a nutty spread for toast and sandwiches is a healthy and affordable route to finding good nutrition:
Soynut Butter is made from soy beans, is high in protein, cholesterol-free, and much lower in saturated fat than peanut butter.
Sunflower Seed Butter is high in the antioxidants Vitamin E and selenium, and helps to lower cholesterol with its high levels of phytosterols.
Tahini, a paste made from sesame seeds, plays a major part in the Middle Eastern diet and is low-fat and high in protein.
Other candidates for your nutritional consideration include Pumpkin Seed Butter, Hazelnut Butter, and Hemp Seed Butter.
Bear in mind that, for vegetarians who have no animal fat in their diets, the fat content of nut butters should not really be an issue at all, and are an excellent protein source.
If you're purchasing these nut and seed butters at the grocery store, be sure to check the sugar content, since many companies add evaporated cane juice or corn syrup to so many foods these days.
Remember, all of these tasty nut butters can be made cheaply at home using a food processor, each one offering a specific set of nutritional benefits well worth your investigation and enjoyment!
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